20 minutes running on the treadmill (5.5-7.5mph)
10 minutes walking (3.5mph)

Biceps
Seated freeweight curls: 3 x 15 @ 10lbs
Standing bar curls: 3 x 15 @ 25lbs
Preacher curls: 3 x 10 @ 20lbs

Triceps
Double kickbacks: 3 x 15 @ 8lbs/arm
Cable/rope pull downs: 1 x 15 @ 5, 1 x 12 @ 5, 1 x 10 @ 5

Legs
Leg extensions: 3 x 10 @ 30lbs .. trying to help my knee

Abs
V-tucks: 2 x 20
Hanging knee raises: 2 x 20

20 minutes running on treadmill @ 5.5mph - 7.5mph
5 minutes cooldown (3.5mph)

Chest
Paramount press: 3 x 15 @ 25/30/30lbs
Pec Dec: 3 x 15 @ 4/5/5
Apex Press: 3 x 10 @ 10/10/10lbs

Shoulders
Shoulder press: 3 x 12 @ 20lbs
Lateral raises: 3 x 15 @ 8lbs (each arm)
Vertical row: 1 x 15 @ 4

Back
Assisted chin-ups: 3 x 15 @ 10/9/9
Rows: 3 x 15 @ 30lbs
Lat pull down: 3 x 15 @ 45lbs

Thursday, October 21st:

20 minutes stepper, speed interval program (alternating 2 mins @ level 7, with 2 mins @ levels 10-13)
10 minutes running on the tready 6.0mph-7.0mph
5 minutes walking on the tready 3.5mph

3 x 20 V-Tucks
3 x 10 leg raises (for lower abs)

20 minutes on the stepper, fat burn program, level 8
10 minutes running (treadmill, 6.0-7.0mph)
10 minutes walking (treadmill, 3.5mph)

2 x 20 reps hanging knee raises
2 x 20 reps regular crunches

back to the blog

20 minutes on the stepper, fat burn program, alternating 1:20 minutes at level 6 with 1:20 sprints at level 8
10 minutes running between 6.0 and 7.0mph (damn knee..)
15 minutes walking @ 3.5 (cool down)